Lima Beans (Immature Seeds, Raw) – Nutritional Information
Lima beans, particularly in their raw, immature seed form, are a highly nutritious legume that can be enjoyed in various culinary applications. Rich in fiber, protein, and essential vitamins and minerals, they are an excellent choice for those seeking a wholesome, plant-based ingredient to incorporate into their meals.
Here is the nutritional breakdown for raw immature lima beans:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 113 kcal |
| Protein | 6.84 g |
| Fat | 0.86 g |
| Saturated Fat | 0.198 g |
| Carbohydrate | 20.17 g |
| Fiber | 4.9 g |
| Sugar | 1.48 g |
| Calcium | 34 mg |
| Iron | 3.14 mg |
| Magnesium | 58 mg |
| Phosphorus | 136 mg |
| Potassium | 467 mg |
| Sodium | 8 mg |
| Zinc | 0.78 mg |
| Copper | 0.318 mcg |
| Manganese | 1.215 mg |
| Selenium | 1.8 mcg |
| Vitamin C | 23.4 mg |
| Thiamine (B1) | 0.217 mg |
| Riboflavin (B2) | 0.103 mg |
| Niacin (B3) | 1.474 mg |
| Vitamin B6 | 0.204 mg |
| Folate | 34 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 10 mcg |
| Vitamin E | 0.32 mg |
| Vitamin D2 | 0 mcg |
Health Benefits
Lima beans are an excellent source of plant-based protein, making them an ideal choice for vegetarians, vegans, or anyone looking to increase their protein intake without turning to animal-based products. They are also packed with fiber, which can aid digestion and contribute to a feeling of fullness, helping with weight management.
The beans provide a range of essential vitamins and minerals, including vitamin C, magnesium, and potassium, all of which support immune function, muscle health, and overall well-being. The iron and folate content in lima beans is particularly beneficial for supporting blood health, especially for those who may need to increase their intake due to conditions like anemia.
Dietary Preferences & Allergen Information
Lima beans are naturally gluten-free, making them suitable for individuals following a gluten-free diet. They are also a great option for those on plant-based diets, including vegetarians and vegans, due to their high protein and nutrient content.
However, while rare, some individuals may experience an allergic reaction to legumes like lima beans. Symptoms can range from mild digestive discomfort to more severe allergic responses. If you have a known allergy to legumes, it’s important to avoid consuming lima beans.
Cooking Advice
To prepare lima beans, they typically need to be soaked and cooked thoroughly to eliminate any naturally occurring toxins, such as lectins, which can be harmful if consumed in large quantities in their raw form. After soaking for several hours, the beans should be cooked by boiling for approximately 30-45 minutes until they become tender. Always discard the water used for soaking.
Lima beans pair wonderfully with a variety of seasonings and can be used in soups, stews, salads, and even mashed as a side dish. Their subtle flavor makes them versatile enough to complement both savory and slightly sweet dishes.
Conclusion
Raw immature lima beans are an outstanding ingredient for adding both nutritional value and flavor to your meals. Packed with protein, fiber, and a variety of essential nutrients, they offer numerous health benefits. Whether you’re looking to boost your plant-based protein intake or create a hearty meal, lima beans can easily be incorporated into your cooking routine. Always ensure proper preparation to enjoy their full nutritional benefits.
